A dynamic warmup followed by an EMOM. Glad to be dry!

A flyby by the Point Break men – MIAGD!

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Today was an EMOM –

10 minutes x 3

KB Swing/Merkin
KB Snatch/Squat
KB Moutain Climbers/Press

Special thanks for @pickup for the playlist!

Welcome FNG Crayola

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Plyometric Cardio today.

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Plyometrics and Cardio fun.

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10 boot camped and 2 ran 10+ miles. After warming up the boot campers grabbed two smallish rocks each and held on to them for the rest of the workout. Sign of the beast (6-6-6) workout that have turned the Qs arms to jelly. Holding our rocks the entire time, we did 6 Earl Grey’s at the bottom of the lot, then 6 Vitruvian Man’s at the top then back to the bottom where we increased the counts by 6 until we were doing 36 reps at each end. Oh and we stopped in the middle for 6 merkins each time. There was some grumbling, by the Q and others. Rocks were traded and exercises were switched to curls and overhead press for the countdown from 36 back to 6, some rounds skipped for time. Wrapped up at 0715 sharp as Amway came over the hill from his run with Dowry close behind.

Announcements for Highland Games and BRR (teams are forming and training is starting).

Shared this quote by John Walter Wayland at COT that my father has had posted in his closet for at least 50 years:

“The True Gentleman is the man whose conduct proceeds from good will and an acute sense of propriety, and whose self-control is equal to all emergencies; who does not make the poor man conscious of his poverty, the obscure man of his obscurity, or any man of his inferiority or deformity; who is himself humbled if necessity compels him to humble another; who does not flatter wealth, cringe before power, or boast of his own possessions or achievements; who speaks with frankness but always with sincerity and sympathy; whose deed follows his word; who thinks of the rights and feelings of others, rather than his own; and who appears well in any company, a man with whom honor is sacred and virtue safe.”

There’s a lot in there that, to me, is central to F3 and how we strive to be as men and leaders. When I’m feeling frustrated or stressed I like to reread it to help remind me of who I want to be.

My dad got that quote from his college newspaper and has had it in his closet ever since. I saw it throughout my childhood but he never intentionally talked to me about it until I asked him about when I was in college. Another lesson, that Amway highlighted at coffeeteria (75% attendance), was to remember that our kids watch and absorb what we do and say, often in ways we aren’t aware of – so model for them the behavior and habits that will best serve them throughout their lives.

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Upper body day: Deconstructed CMU Rock Your Body’s (40 reps each) with 10 pull-ups, 20 merkins, 20 LBCs, 20 Superman’s between each exercise. CMU Pistol squats for the final CMU exercises.

Dips, Irkins, WWII’s, Worst Merkins, and 100’s to finish it off.

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